Can Eating Eggs Help You Lose Weight? Here’s the Truth

From fluffy omelettes to spicy egg curries, eggs are a staple in many of our kitchens. But if you’ve ever wondered, “Can eggs really help me lose weight?”

Well, the answer is YES, but it totally depends on how you include them in your diet. Let’s crack this mystery open together! 😉

Does Eating Eggs Help in Weight Loss?

While no single food can magically melt away fat, eggs are really good for supporting weight loss when part of a calorie-controlled, balanced diet.

Weight loss occurs when you consume fewer calories than your body needs, which creates a calorie deficit.

See it this way – if you simply eat eggs alongside a high-calorie diet, like kheema pav or butter aloo paratha, will it help you lose weight? Absolutely not!

So, it’s essential to incorporate eggs into a low-calorie, balanced diet to help you lose weight.

Why Are Eggs Good for Weight Loss?

Eggs have a few unique properties that make them egg-ceptionally weight-loss-friendly.

1. Eggs Are Low in Calories

Weight loss is primarily about managing calories. For example, A medium-sized boiled egg contains approximately 60-70 calories, depending on the size.

Eating two boiled eggs makes it approximately 120 calories. Compare that to a butter-laden aloo paratha (~350 calories), and it’s easy to see why eggs are a smarter choice.

2. Packed with Protein

Protein keeps you feeling full longer. Each egg provides about 6 grams of protein, which boosts satiety and curbs hunger. Research shows that a protein-rich breakfast, like boiled eggs or a veggie omelette, can help you eat less throughout the day, reducing your calorie intake.

Boosts Metabolism

Protein-rich foods like eggs increase your metabolic rate more than carbs or fats. This means your body burns slightly more calories digesting eggs than other foods. Interestingly, protein increases metabolic rate by 15–30%, carbohydrates by 5–10%, and fats by just 3%. So, way to go for protein 🙌

Is There a Difference Between White, Brown and Black Eggs?

If you’ve ever stood in your neighbourhood supermarket near the egg aisle wondering, “Should I buy white, brown, or those rare black eggs?” you’re not alone. While the differences might seem significant at first glance, here’s a quick guide:

1. White Eggs

White eggs are the ones most of us grew up seeing in our kitchens. They’re laid by chickens with white feathers and white earlobes (yes, chickens have earlobes!). These eggs are affordable, widely available, and nutritionally rich. Perfect for your daily breakfast or that fluffy omelette you love!

2. Brown Eggs

Now, brown eggs might feel a little more exotic. They’re laid by chickens with brown feathers and red earlobes. Some people think they’re healthier because they’re often marketed as organic or farm-fresh.

But, they have the same nutritional value as white eggs, provided the hens are fed similarly. The only noticeable difference is the price tag! Brown eggs are usually a bit more expensive.

3. Black Eggs

Here’s where it gets interesting. Black eggs, especially from India’s famous Kadaknath chickens, stand out. These chickens are known for their dark feathers and unique genetics. Their eggs are darker in colour, sometimes brownish-black, and pack a nutritional punch.

Higher in protein, iron, and amino acids than other eggs, these black eggs are often considered a superfood.

So, which should you choose? Whether you go for white, brown, or black eggs, you’re getting nutrient-dense food. The colour doesn’t affect the nutritional content much; it’s more about the chicken’s breed and diet. But if you’re looking for something extra, like higher protein or iron, black eggs might be worth a try.

For everyday meals, white and brown eggs do the job just fine. What matters is how you cook them. Let’s have a look:

Best Ways to Eat Eggs for Weight Loss

• Boiled or Poached Eggs: It’s the best option with no added fat or oil.
• Scrambled eggs or Omelettes: Use minimal oil or cooking spray to keep your calories in check. Add veggies like spinach, onions, or tomatoes to boost the meal’s nutritional value even more.
• Egg Curry: While preparing this, make sure to replace coconut, cashew or cream-based gravies with tomato-onion masalas to reduce calorie content.
• Avoid Fried Eggs: Frying eggs in butter or oil increases their calorie and fat content.

When Should You Eat Eggs?

Research suggests that eating eggs for breakfast along with a calorie-controlled diet can help with weight loss. A high-protein breakfast keeps you satiated and reduces your calorie intake throughout the day. For those who work out, having eggs post-exercise can provide the protein needed for muscle repair and recovery.

How Many Eggs Can You Eat Daily?

The number of eggs you should eat daily varies from person to person. It depends on a few key factors:

• Your Body Weight and Weight Loss Goals: If you’re trying to lose weight and have a higher body weight, you might include eggs in most of your balanced meals to help control hunger. However, those with lower body weights or smaller calorie needs could eat eggs only once daily.
• Your Diet Preferences: If you’re an eggetarian (a vegetarian who eats eggs), you might rely on eggs as a major source of protein and could consume 2 – 3 a day, depending on your overall diet. For non-vegetarians, eggs might be just one of many protein options, so eating 1 – 2 eggs at max daily could suffice.
• Health Conditions: If you have health concerns like high cholesterol, heart disease, or other dietary restrictions, your egg intake might need to be limited. In such cases, eating egg whites instead of whole eggs could be a better option, as the yolk contains cholesterol and fat. But, in conditions like lactose intolerance (people who cannot digest dairy products), eggs can be an excellent source of protein to compensate for the lack of milk or milk-based options in their diet.

For most healthy individuals, eating 1–2 eggs daily is perfectly fine. However, if you’re unsure about how many eggs to eat, it’s best to talk to your nutritionist, who can guide you based on your specific needs.

Lost 22 kg in just 3 months!

92kg

70kg

Dr. Amrinder Singh Sandhu

31 years

* Diabetes Remission is the clinical term for Diabtes Reversal

Are There Any Side Effects of Eating Eggs?

While eggs are healthy and versatile, they can have some side effects when consumed excessively or under certain conditions:

1. Overconsumption: Eating too many eggs may contribute to excess calorie intake, especially if combined with unhealthy cooking methods like frying in butter or oil.
2. Cholesterol Concerns: Egg yolks are high in cholesterol, which may affect individuals with high cholesterol or heart disease.
3. Allergies: Egg allergies can cause symptoms like rashes or stomach upset, especially in children. Consult a doctor if you suspect an allergy.
4. Weight Gain: Adding butter, oil, or cheese to eggs can increase calorie intake. Opt for boiled or poached eggs with minimal fat.
5. Digestive Issues: Too many eggs may cause bloating or indigestion. Start with moderate amounts and stay hydrated.
6. Contamination Risk: Raw or undercooked eggs can carry bacteria like Salmonella, which can cause food poisoning. Always cook eggs thoroughly.
7. Kidney and Other Health Concerns: Excessive protein in eggs may strain the kidneys of people with kidney disease. People with diabetes or liver issues should limit egg yolks.

How We at Fitterfly Can Help You?

Want to make smarter food choices and live a healthier life? Adding eggs to your diet is just one way to get started!

But at Fitterfly, we believe true health is more than just the food on your plate. That’s why our Weight Loss Program takes a holistic approach to your wellness.

We focus on nutrition, fitness, stress management, and sleep, creating a personalised plan that works for you. And, with expert advice, customised meal plans, and 24/7 support from our health coaches, we make healthy living simple, enjoyable, and sustainable.

Just call us at 08046807733 and join 30,000+ people who’ve transformed their lives with the Weight Loss Program. Let’s make your health journey a success!